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Reduced Sodium Chicken Noodle Soup

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A clinical study showed that eating two 1 ½ cup servings daily of Cheerios cereal for 6 weeks reduced bad cholesterol about 4 percent when eaten as part of a diet low in saturated fat and cholesterol.

Whole Grain Goodness

Eating at least 3 servings of whole grain daily may help reduce blood cholesterol. Look for the word "whole" to be sure you get the whole grain.

Source

The Sugar Solution Cookbook (2006) p. 234

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Quinoa with Apricots and Pecans

Quinoa sets the stage for sweet and nutty flavors to mingle perfectly. From Prevention Healthy Cooking.

Prep Time:15 min

Start to Finish:35 min

makes:4 servings

3	tablespoons chopped pecans
2/3	cup quinoa
2/3	cup orange juice
2/3	cup water
1/3	cup chopped dried apricots
1/4	cup golden raisins
2	green onions, finely chopped
1	tablespoon chopped fresh cilantro
1	tablespoon lemon juice
1	teaspoon olive oil
1/2	teaspoon salt

1.	In small nonstick skillet, toast pecans over medium heat, stirring often, 3 to 4 minutes or until lightly toasted. Tip onto a plate; let cool.
2.	Place quinoa in a fine-mesh strainer; rinse under cold running water 2 minutes. In medium saucepan, stir together quinoa, orange juice and water. Heat to boiling. Reduce heat; cover and simmer 12 to 15 minutes or until liquid is absorbed. Transfer the quinoa to a large bowl. Add apricots, raisins, green onions, cilantro and toasted pecans. Stir in lemon juice, oil and salt.

Nutritional Information

1 Serving: Calories 240 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 310mg; Total Carbohydrate 40g (Dietary Fiber 3g, Sugars 18g); Protein 5g Percent Daily Value*: Vitamin A 10%; Vitamin C 15%; Calcium 4%; Iron 20% Exchanges: 1 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 1/2 Fat Carbohydrate Choices: 2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1 oz-equivalents Grains, 1/2 c Fruits

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